WORKOUT KW11

MONTAG 11.03.2024

CROSSFIT

STRENGTH A

8’ E2MOM

8 Back Squats ~70%+

STRENGTH B

8’ E2MOM

6 Front Squats ~75%+

WORKOUT

8’ Amrap

10 KB-Swing american 24/16

5 Pull ups

DIENSTAG 12.03.2024

CROSSFIT

STRENGTH

Sumo Stance Zercher Squat

8-8-8-8-8

WORKOUT

For Time 10’ Cap

50 Burpee Pull-ups

EMOM 10 KB-Swings 32/24

*Start with the KB Swings

MITTWOCH 13.03.2024

BODYWEIGHT

WORKOUT

Metcon A

15’ Row for Cal

every 150m do 6 Burpees over the Rower

Metcon B

15’ Amrap

2-4-6-8-10-8-6-4-2-4-6-8-10-8-...

T2B

Box Jumps

5’ Rest between Wods

CROSSFIT

WORKOUT

Metcon A

15’ Row for Cal

every 150m do 10 alternating DB-Snatches 22,5/15

Metcon B

15’ Amrap

2-4-6-8-10-8-6-4-2-4-6-8-10-8-...

T2B

DB-Clean and Jerks 22,5/15

5’ Rest between Wods

DONNERSTAG 14.03.2024

CROSSFIT

STRENGTH A

Bent over Row

12-12-12-12

STRENGTH B

Push up

12-12-12-12

WORKOUT

for 4 Rounds

Amrap 2’

250/200m Row/Ski (switch every Round)

Amrap Med-Ball Cleans 10/6 (Reps = Score)

Rest 1’ between Rounds

FREITAG 15.03.2024

CROSSFIT

STRENGTH/SKILL

Back Rack Lunges

6/6-6/6-6/6-6/6-6/6

8 Broad Jumps after each Set

WORKOUT

15’ Amrap

3 Wall Walks

6 Double DB-Clean & Jerk 22,5/15

18 Double DB-Deadlift 22,5/15

SAMSTAG 16.03.2024

TEAM WORKOUT

STRENGTH

Deadlift

6-6-5-5-4-4-3-3 (increase Weight)

3 Seated Box Jumps after each Set

WORKOUT

in Teams of 2, I go you go, split as needed

100 KB-Swings russian 24/16

100 Goblet Squats 24/16

100 Push ups

100 Wall Balls 10/6

100/80 cal Row

100 Double Unders

100 double DB-Push Press 22,5/15

100 Box Jumps

100 Pull ups

100/80 cal Ski

SONNTAG 17.03.2024

OPEN WOD 24.3

WORKOUT KW10

MONTAG 04.03.2024

CROSSFIT

WORKOUT

Metcon A

15’ Ski for Cal

E2MOM 5 Burpees

Start with the Burpees

Metcon B

15’ Amrap

2-4-6-8-10-8-6-4-2-4-6-8-10-8-...

Pull ups

DB-OH Lunges 22,5/15

5’ Rest between Wods

DIENSTAG 05.03.2024

CROSSFIT

STRENGTH

8’ E2MOM 5 Hang Power Snatch

into 6’ E2MOM 3 Hang Power Snatch(increase Weight)

WORKOUT

“L1 Benchmark”

3 Rounds for Time:

15 Thrusters 43/30

12 Burpees

MITTWOCH 06.03.2024

BODYWEIGHT

STRENGTH

Pull up

6-6-5-5-4-4

(scale with eccentric (half Reps), Rx+ add weight)

Inverted Row

8-8-8-8

WORKOUT

16’ EMOM

Even: 10 Jumping Squats

Odd: 10 Burpee Box Jumps

CROSSFIT

STRENGTH

Snatch Grip Deadlift

6-6-6-6-6

WORKOUT

16’ EMOM

Even: 10 Front Squats 60/40

Odd: 10 Burpee Box Jumps

(Scale the Reps so you can finísh in 45’’)

DONNERSTAG 07.03.2024

CROSSFIT

STRENGTH

Superset

close grip Bench Press

BB-Biceps Curl

8-8-8-8

WORKOUT

for 4 Rounds

Amrap 3’

2 Burpees

4 american KB-Swings 24/16

6 Pull-ups

Rest 1’ between Rounds

FREITAG 08.03.2024

CROSSFIT

STRENGTH/SKILL

Chin ups

6-6-5-5-4

(scale with eccentric (half Reps), Rx+ add weight)

*5 (weighted) Push ups after each Set

WORKOUT

20’ Amrap

12 Wall Balls 10/6

12 Deadlifts 60/40

SAMSTAG 09.03.2024

TEAM WORKOUT

STRENGTH

Strict Press

8-8-8-8

Bench Press

6-6-6-6-6

WORKOUT

in Teams of 2

10 Synchronized alternating DB OH Lunges 22,5/15

20 Synchronized Burpees over the DB

30 Med Ball Sit ups (pass the Ball) 10/6

40 Synchronized alternating Dumbbell Snatches 22,5/15

50 Synchronized Dumbbell Goblet Squats 22,5/15

40 Synchronized alternating Dumbbell Snatches 22,5/15

30 Med Ball Sit ups (pass the Ball) 10/6

20 Synchronized Burpees over the DB

10 Synchronized alternating DB OH Lunges 22,5/15

SONNTAG 10.03.2024

OPEN WOD 24.2

WORKOUT KW9

MONTAG 26.02.2024

CROSSFIT

WORKOUT

METCON A

2 RNDs

2k Row

4’ Rest

25’ Cap

METCON B

2 RNDs

10’ AMRAP

2-4-6-8-10-12-14-16-18…

KB-Swings American

T2B

5’ Rest

Try to stay consistent

DIENSTAG 27.02.2024

CROSSFIT

STRENGTH

Back Squat

3-3-3-3-3-3-3

WORKOUT

8’ AMRAP

3-6-9-12-15….

Burpee

S2OH 50/35

MITTWOCH 28.02.2024

BODYWEIGHT

STRENGTH

Isometric Strength Day:

accumulate 2’ 30’’ of following exercises in a 5’ Timewindow:

Handstand Hold

Deadhang

Plank

Wallsit (weigthed if possible, D-Ball)

WORKOUT

15’ AMRAP

50 T2B

40 Push-ups

30 Box Jumps

20 Pull-ups

10 Ring Dips (Scale with Bench Dips)

CROSSFIT

STRENGTH

8’ E2MOM 5 Hang Power Cleans

into 6’ E2MOM 3 Hang Power Cleans (increase Weight)

WORKOUT

15’ AMRAP

50 T2B

40 Push-ups

30 Box Jumps

20 Pull-ups

10 Ring Dips (Scale with Bench Dips)

DONNERSTAG 29.02.2024

CROSSFIT

STRENGTH

12’ EMOM

EVEN: 5-8 (strict) HSPU

ODD: 5-8 (strict) T2B

WORKOUT

For Time

50-40-30-20-10 reps of:

Push-Ups

Kettlebell Ballistic Rows (24/16 kg)

FREITAG 01.03.2024

CROSSFIT

STRENGTH/SKILL

25’ Work on your Ropeclimb

WORKOUT

Open WOD 11.6/12.6/18.5

7’ AMRAP

3-6-9-12….

Thruster 43/30

C2B

SAMSTAG 02.03.2024

TEAM WORKOUT

STRENGTH

Front Squat

8-8-8-8 ~60%of 1RM

Bulgarian Split Squat

10/10-10/10-10/10-10/10

WORKOUT

In Teams of 2

Alternate between partners. One exercises whilst the other holds a plate.

Partner A:

100 Double unders

50 Pull ups

100 Lunges holding slam ball 20/10

50 WB-Ball Sit ups 10/6

100 Slam Balls 20/10

50 WB-Ball Sit ups 10/6

100 Lunges holding slam ball 20/10

50 Pull ups

100 Double unders

Partner B:

Holds plate overhead 15/10

SONNTAG 03.03.2024

OPEN WOD 24.1